#### Correct technique (standing dumbbell version – most common)
1. **Setup** - Stand with feet shoulder-width apart, core braced. - Hold a dumbbell in each hand with palms facing your thighs (pronated grip) or a neutral grip (palms facing each other). - Let the dumbbells hang naturally in front of your thighs. Slight bend in the elbows (10–20°), locked in that position.
2. **Execution** - Inhale, then exhale as you raise the dumbbells directly in front of you until your arms are parallel to the floor (or slightly above shoulder height if mobility allows). - Lead with your pinkies slightly higher than your thumbs (think “pouring a jug of water”) to keep tension on the front delts and reduce trap involvement. - Pause for half a second at the top, feeling the contraction in the front shoulders. - Lower the weights slowly (2–3 seconds) back to the starting position under control. Do NOT swing or use momentum.
3. **Key form cues** - Keep your torso completely still—no leaning back or swinging the hips. - Shoulders stay down and back (depress and retract scapulae). - Avoid shrugging; if traps take over, lower the weight. - Elbows stay fixed; don’t bend more as you raise.
#### Common variations - Barbell/EZ-bar front raise - Plate front raise (hold a weight plate with both hands) - Cable front raise (single or dual cables) - Alternating dumbbell front raise - Incline bench front raise (lying face-down on 45° incline to reduce cheating)
#### Typical rep range & programming - 3–4 sets of 10–15 reps (hypertrophy) - 3–4 sets of 15–20 reps (endurance/pump) - Light to moderate weight—front delts fatigue quickly and form breaks down easily with ego weights.
#### Common mistakes to avoid - Using momentum/swinging the weights - Raising arms too high (past 90–100° shifts tension to traps) - Leaning back to “cheat” the weight up - Locking elbows completely straight (increases joint stress)
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